Terrific Fitness Exercises to Perform for Pain-Free Knees

After the age of forty, you can be more susceptible to getting knee injuries and arthritis—especially if arthritis runs in your family. Many people feel that when this happens they shouldn’t exercise because it can cause further damage to their knee; in reality, that’s just not true. Performing a good fitness routine for your knee can actually help the muscles around your knee grow stronger and keep the muscles pliable. Begin gradually and you’ll get stronger over time. Just realize that when you first start, it’s common to experience some soreness while you work out; but you shouldn’t be in pain. If you feel more pain in your knee, be sure to call your doctor. Now, let’s explore those pain-free exercises, shall we?

First, a Warm-Up—It’s a known fact that a good stretch always aids your muscles to work better. However, prior to any type of stretching you need to perform a warm-up. What should you do for a warm-up? You could take a five-minute brisk walk around your neighborhood or on a treadmill or get on and peddle that stationery bike for five minutes. Your risk for injury will decrease when you do warm-ups which is why it’s essential to do one before you exercise.

Straight Leg Raises—If one or both of your knees are giving your trouble, then perhaps you should start out with an easy exercise. A straight leg raise won’t put very much pressure, if any, on your knee and will assist in making your front thigh muscles stronger; these are also called quadriceps. Begin by laying on your back on a flat surface such as the floor. Next, bend one of your knees—it doesn’t matter which one—and be sure your foot of the same leg is placed flat on the floor. Your other leg should be kept straight—without locking your knee—as you raise it up to the level of your bent knee; slowly return you rleg to the floor. You should do 3 sets of 10-15 reps; then repeat for the other leg.

Prone Straight Leg Raises—This wonderful exercise works not only your hamstrings but your butt as well. Lay face down on the floor or exercise mat with your legs straight out and knees unlocked. Next, squeeze your hamstring muscle in one leg in addition to the glute muscles which are in your buttocks. Lift your leg up as high as you can toward the ceiling, hold it there for 5 seconds and then slowly lower the leg back down to the floor. You should do 10-15 raises and then perform the same exercise on the opposite leg. Ankle weights are a great addition if this exercise gets too easy for you—just be sure to start out with one-pound and work up to the three- and then five-pound ankle weights. You shouldn’t experience any back pain; if you do then just don’t raise your leg so high. However, if you continue to feel back pain stop this exercise immediately and contact your doctor.

Hamstring Curls—This exercise is great for those back thigh muscles. You need to start out by gripping the back of a chair. Be sure to stand up straight with your shoulders back and abdominals tight for good stability and spinal alignment. Bend one leg at the knee and raise your heel towards your rear end; get your heel as close as possible and then hold it there for 5 seconds. Lower your leg and perform 3 sets of 15 reps, then switch to work the other leg. Another variation to this exercise is to lay flat on your stomach on an exercise mat; bring both heels up behind you as close as you can get them to your derrière, hold for 5 seconds and slowly bring your feet back down to the mat. Perform 15 reps for 3 sets. If this exercise becomes too simple for you, try wearing ankle weights; begin with one-pound weights then gradually move up to three- and five-pound weights.

Calf Raises—You’ll need a sturdy chair for this one or that wall bar at the gym will work too. Stand behind the chair, lightly grip the back of it and slowly lift your heels up as high as possible. Hold this pose for 5 seconds then lower your heels to the floor slowly. Perform 3 sets of 10-15 reps. You may discover that eventually these Calf Raises are getting to be too easy for you, so why not try another version? Try this exercise without holding onto the chair or wall bar; it will develop your balance as well as strengthen your calf muscles. One more variation is to raise one foot a couple of inches off of the floor, put all of your weight onto your opposite leg and perform the Calf Raises.

Hip Abductors—These are great for your hips! Lay on one side with your legs on top of one another. For some support, bend the bottom leg so that’s it’s at a 90˚ angle; your top leg should be straight but don’t lock your knee. Maintain a straight back and tight abs as you lift your leg to an inch higher than hip level, hold it there for 5 seconds and then slowly lower your leg back to the starting position. Perform 10-15 Hip Abductors and don’t forget to lie on your other side so you can exercise your other leg. For a slight modification, try holding a one- or three-pound weight against your legs as you lift.

Step Ups—This excellent exercise will work your quadriceps, hamstrings and glutes. To begin, stand in front of the lowest step on your staircase or a low aerobic step. Next, with your back straight, abs tight and feet roughly hip-width apart, step up onto the step with your left foot keeping the right foot on the floor. Be sure that your knee doesn’t jut out past your toes when stepping up. Then step up with your right foot so that now both feet are on the step beside one another and stay there for a count of 5; slowly lower that foot back down to the floor and slowly step off the step with your left foot. This will bring you back to your starting position and you should perform this exercise again but stepping up first with your right foot this time. Continue for a total of 10-15 Step-Ups being sure to alternate your starting foot every time. These will become easier to do in time and when that happens, you’ll want a few alternatives to choose from. You can get a higher aerobic step but be careful not to make the step too high as this will create more knee problems; if your knees start to hurt, simply lower the step just a bit. Try changing the Step-Up into a Side Step-Up: facing forward, just step up to one side. Another great idea is to hold a dumbbell in each hand to increase resistance and add some weight; but remember to start out with one-pound weights and work your way up to the five-pounders.

Leg Presses—If you have access to a gym, this is a fantastic exercise which isn’t hard on your knees. However, if this is your first time at the gym, it’s a good idea to get a staff member to assist you with the machine. Before sitting on the machine it’s extremely important to check the weight and change it if necessary–you don’t want to be pushing more than what your legs and body can handle otherwise you could be risking an injury! When sitting on the leg press machine, your feet need to be hip-width apart and resting flat on the foot plate; your head and back must be up against the seat support and your knees should be in line with your feet. Your legs should be at a 90˚ angle. Make sure you’re comfy and adjust the seat as needed. To perform a Leg Press, push the foot plate away from your body until your legs are straight without locking your knees. Slowly return to your starting position by bending your knees and pulling them toward you. For a good workout, try 3 sets of 10-15 reps.

Wall Squats—This one is a bit more advanced than all the others but it shouldn’t give your knees any trouble and if it does, then you can just adjust your position. Begin by standing with your feet firmly on the floor about shoulder-width apart and your back straight against the wall. Keep your pelvis and back firmly against the wall as you slowly bend your knees; please be aware that you don’t have to go down to a sitting position—a 90˚ angle—as this may put pressure on your knees. A knee bend of a 45˚ angle is sufficient. When you’ve achieved that 45˚ angle, hold it for 5 seconds and then gradually lift yourself back to a standing position. Repeat this exercise 9 more times for a total of 10 reps and attempt to hold the position a second or two longer every time.

Remember, muscles might be sore after you exercise; but there isn’t a fitness program on Earth that should ever give you more pain. However, if you do experience shooting, sharp or sudden knee pain, it’s best to stay away from that particular exercise and a good idea to call your doctor. High-intensity aerobics or running may cause knee pain to flare up. A few people tend to have problems with their knees when they use an elliptical machine while others don’t. Did you know that your body is ⅙ lighter in the water? So swimming is a marvelous exercise to take part in that won’t bother your knees. It all boils down to using common sense when selecting your exercises! Always get the okay from your doctor and do what feels right to you.